The Best & Worst TRICEPS Exercises (Ranked Using Science)
Ranking 20 triceps exercises on a tier list based on the latest science. This is how you should interpret my tier list: All exercises …
“hormone protein”
Triceps Exercises Tier List: What Does the Latest Science Say?
When it comes to building strong and defined triceps, there are countless exercises to choose from. But not all triceps exercises are created equal – some are more effective than others at targeting the muscles and promoting growth. So, how do you sort through the sea of triceps exercises to find the best ones for your workout routine? That’s where science comes in.
In this article, we’ll be ranking 20 popular triceps exercises on a tier list based on the latest scientific research. Keep in mind that this tier list is not set in stone, and individual results may vary based on factors like technique, form, and personal preference. However, having a general idea of which triceps exercises are most effective can help guide your workout choices and ensure that you’re maximizing your efforts in the gym.
S-Tier: The Cream of the Crop
- Close-Grip Bench Press
- Weighted Dips
- Tricep Pushdowns
These three exercises have consistently been shown to be the most effective at targeting the triceps muscles and promoting growth. The close-grip bench press allows for maximum muscle engagement, while weighted dips and tricep pushdowns isolate the triceps and allow for focused work on the muscle group. Incorporating these exercises into your routine can lead to noticeable gains in strength and size over time.
A-Tier: Tried and True
- Skull Crushers
- Overhead Tricep Extension
- Diamond Push-Ups
While not quite as effective as S-tier exercises, these triceps exercises are still excellent choices for building muscle and strength. Skull crushers and overhead tricep extensions target the triceps from different angles, while diamond push-ups provide a bodyweight alternative that is challenging and effective.
B-Tier: Solid Performers
- Tricep Kickbacks
- Cable Rope Overhead Tricep Extensions
- Bench Dips
These exercises are effective at targeting the triceps, but may not provide as much muscle engagement or growth as those in the higher tiers. However, incorporating these exercises into your routine can still lead to noticeable improvements in strength and definition over time.
C-Tier: Decent Options
- Tricep Rope Pushdowns
- Kneeling Tricep Extensions
- Bodyweight Tricep Dips
These exercises are effective at targeting the triceps to some extent, but may not provide the same level of muscle engagement or growth as those in the higher tiers. While they can still be valuable additions to your workout routine, consider supplementing them with exercises from higher tiers for maximum results.
D-Tier: Passable Choices
- Tricep Bench Press
- Tricep Pulldowns
- Overhead Cable Tricep Extensions
These exercises may target the triceps muscles to some extent, but are generally less effective than those in the higher tiers. Consider using these exercises as supplemental movements rather than the core of your triceps workout routine.
F-Tier: Not Worth Your Time
- Tricep Isolation Machine
- Tricep Kickback Machine
- Behind-the-Neck Tricep Extensions
These exercises are generally not recommended due to their potential for injury and lack of effectiveness at targeting the triceps muscles. Avoid these exercises in favor of those in the higher tiers for better results and safer workouts.
Unranked: Other Considerations
- Close-Grip Push-Ups
- Rope Tricep Extensions
While not included in the main tier list, these exercises can still be valuable additions to your triceps workout routine. Consider incorporating them as supplemental movements or variations to keep your workouts fresh and challenging.
the latest scientific research provides valuable insights into which triceps exercises are most effective for building muscle and strength. By incorporating a mix of exercises from the S through C tiers into your workout routine, you can ensure that you’re targeting your triceps muscles effectively and maximizing your results in the gym. Experiment with different exercises, techniques, and variations to find what works best for you, and don’t be afraid to mix things up to keep your workouts engaging and effective. With the right approach and a commitment to consistency, you can achieve strong, defined triceps that will set you apart in the gym.
By the way! This is how you should interpret my tier list:
All exercises are ranked based on muscle building potential.
S tier – My favorite. Do it if you can.
A tier – Strongly recommend.
B tier – I still do these in certain contexts. There may be better options.
C tier – There are better options for most people. Can still have value in some contexts.
D tier – Probably not a great option for most people.
F tier – Generally not recommended.
So sphincter next
i fucking love these vids
My elbow has been in pain during the whole video 😂😂
Dips should be high A tier
Biceps plzzzzz
I feel that triceps is on of the rare muscle group where you can t really go wrong
What about incline skull crushers?
Question for the smarter people, if i want to do triceps twice a week would it be better to do 2 sets of pushdowns and 2 sets of cable overhead extensions on both days or 4 sets of the former on the first day of the week and 4 sets of the latter on the second day of the week?
jm is underrated not overrated..cause everyone should do it
Are your elbows in close to your head, or flared out on the overhead cable extension? Genuinely asking for form help… getting conflicting info on the internet
Rank side delt exercises next please Jeff 🙏
Did you use the same weight on the machine for both the rope and the bar? If that's the case then of course you'd do more reps because the bar is heavier (still I agree that with the bar you can push with more intensity due to stability)
Please make soon for all body parts
my tricep grew so fast doing Incline close grip bench press + assisted dips. i kinda hate it because its making my shoulders look smaller lol but not complaining because it gave me higher OHP
I don’t know why but those cable over head extensions I just don’t feel at all. Bar bell I still feel
A Weight vest would put a lot of these up a point
Oh yay
Do shoulders, please! Love this format.
I respectfully disagree for the rope thing, but not necessarily with the your argument which I believe is valid. So I mean especially in the overhead one extension as the joint paths are completely different and I think the ropes path suits the targeted muscle well
So basically I think you may have overlooked that overloading a movement is different to overloading a muscle if the movement ant actually the same for the target muscle
Idk if it’s true or big enough of a factor but I think it is, I’d liked a mention or maybe you know it not to matter here
Build for bicep also
Jeff. Jesus, these pants…